Sit in a comfortable meditation asana, preferably padmasana or siddha/siddha yoni asana with the hands resting on the knees in jnana or chin mudra.
Close the eyes and relax the whole body.
The lips should remain gently closed with the teeth slightly separated throughout the practice. This allows the sound vibration to be heard and felt more distinctly.
Raise the arms sideways and bend the elbows, bringing the hands to the ears. Use the index or middle fingers to plug the ears or the flaps of the ears may be pressed without inserting the fingers.
Bring the awareness to the centre of the head, where ajna chakra is located, and keep the body absolutely still.
Inhale through the nose.
Exhale slowly and in a controlled manner while making a deep, steady humming sound like that of the black bee.
The humming should be smooth, even and continuous for the duration of the exhalation.
The sound should be soft and mellow, making the front of the skull reverberate.
At the end of exhalation, the hands can be kept steady or returned to the knee and then raised again for the next round.
The inhalation and exhalation should be smooth and controlled. This is one round.
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